F3 New Orleans

Category: Backblasts

  • Garfield’s Lucky Dog Stand

    With most of the regulars departing for the ATL, YHC didnt know how many men would post at the Mandeville City Hall for the weekly Scramble. It didnt take long to figure it out as Garfield and The Hammer beat me to the AO and were ready to run.

    After a brief warmup of SSHs, HKs, BKs, we hit the streets for our weekly 5k, running along Sunset Point, which may soon be a construction zone for the upcoming Port Marigny project. Speaking of Port Marigny, Garfield said if the plans include building a hotel, he’s retiring from AT&T, getting a job there, and getting us all FREE rooms. Or…… he might set up a Lucky Dog stand and sell hotdogs on the water. Be sure to ask him about that!

    Hit the workout equipment for some pull ups, merkins, hanging leg tucks and close out with some Mary and some Chill Cut planks.

    count off, COT and YHC prayed us out.

    Have a good rest of the week, guys! Thanks for following my lead this morning.

  • A Track so Soft you can run in Mandals

    While this title refers to everywhere if you happen to be Hawg, most of us resort to our carefully fitted and selected-for-foot-type running shoes. However, we could all borrow a page from Hawg’s book (maybe minus all the straps) and run barefoot on the track at Lafreniere. It’s some kind of composite rubber wizardry that feels both springy and cushioned at the same time, never leaving my knees hurting the next day.

    The other great thing about Popeyes is the dedication of Rev Sox. Most of us post, Q from time to time, and make a comment on the mumblechatter every once in a while. Rev has done everything in his power to get a great AO going out in the depths of Metairie, first manning a workout that regularly averaged only a few attendees, and ultimately moving it a bit closer in to an even better location, never giving up on it. This has already paid dividends in forcing some newer guys to step up, and drawing some new blood from that area. So T-claps to Rev Sox for a job well done. Repay his service by making your way out to this AO every once in a while, and I doubt you will be disappointed.

    The Workout

    Speaking of disappointment, I’m sure the PAX was less than thrilled when 5:30 struck, and YHC was nowhere to be found. The LV clown car was moving a little slower than usual this morning, and we had a few coupons to place, so we pulled up at 5:31 sharp, and the PAX, to its credit, had already moseyed and was doing some SSH, where we joined in for:

    • SSHx25
    • Arm Circles forward and back
    • Hill Billies
    • Peter Parker / Parker Peter

    Next, YHC asked for directions for the easiest path to the workout area where the coupons awaited. Helpful locals Boo Boo and Pai Gow showed us the way and off we set on a brisk mosey to the workout area for the thang:

    6 Stations, Rotating

    • Absolution x10 (timer – I messed these up a bit and excluded the plank jack when down on elbows. My mistake). Everything else, AMRAP
    • Arnold Press with pavers, drop set
    • Turkish Get-ups w/ 5 lb dumbells
    • Straight legged deadlift w/ 10 lb kettlebells (bought a couple of these – if anyone ever wants to use them, I can bring them)
    • Kettlebell swings with cinder blocks
    • Hang from pull-up bar as long as possible.

    PAX was encouraged not to cheat yourself. Get every rep. Don’t do 9.5. Don’t lose form. Don’t cut corners. Don’t be afraid to take as long as necessary to complete an exercise. Inspiration: I read this post yesterday, and it made me rethink some of my recent workouts – did I do all 60 burpees yesterday, or did I accept 57 or 58? Do I always do every merkin, or am I afraid of everyone finishing before me? Great read:
    https://m.facebook.com/story.php?story_fbid=683278642142599&id=100013814083617

    After that, we sprinted across the field and bear crawled back, where High Rise took over:

    • Wife pleasers w/ legs on bench x15
    • Single leg wife pleasers w/ legs on bench x10 each leg
    • W’s x20

    I’d promised High Rise more time, but had also underestimated the time it would take to get back to the flag. Plus, this time we had coupons. So we finished up with a 5-minute coupon run to the flag, where we all learned that it actually kinda sucks to run with a cinder block. Good to know for future reference. We also left some pavers behind with Rev Sox, so Popeyes now has some coupons.

    Some brief announcements, notably, the 5K run at the Belle Chasse base this weekend, and Rev prayed us out. Come be a part of the great thing we’ve got going at this AO. – Kuch

  • Walk it like a duck

    12 PAX posted up this morning at the Foundry.  At 5:30am I gave the disclaimer and we were on our way to the track for a little warm-up.  At the track we did:

    High Knees
    Butt Kicks
    Karaoke Left side
    Karaoke Right side

    We then proceeded for a warm up run around the track. We stopped at the back part of the track for some more warm-ups:
    SSH X 25 – IC
    Self Love – X 15 IC
    Low Slow Squats – X 15 IC
    Jump Lunges – X 15 OYO

    We then moseyed on over to the Foundry where we split to 4 groups.  

    Group 1 – Timer – Duck walk to the water fountain and then sprint back- thanks Triple Shift for sending the animal exercise video yesterday to the group; the PAX really enjoyed doing this.
    Group 2 – leg lifts with a partner (not sure what this is called- it burns the hell out of your core though)
    Group 3 – Jump overs on the squiggly line
    Group 4 – Pull-ups
    Rinse and repeat for 2 circuits. 

    Quick mosey to the NOMA wall. Where we partnered up. One partner sat on the wall while the other partner is the timer doing shoulder taps- 1 is 2 —- Da Parish quickly corrected my count to 2 is 1 (newbie screw-up on my part). My initial plan was to do this for about 4 mins, however Da Parish enjoyed this so much we decided to go for 8 mins. Followed up by 10 decline merkins on the curb.

    Quick mosey to the Fountain for:
    Incline Merkins X 10 OYO then run to the stairs to Bunny Hop up the stairs with 5 burpees at the top. Bunny hop down.

    At this point we had about 4mins to get to the flag; I didn’t realize how far out we were……we came in 2 mins over schedule. Sorry about that PAX.

    We welcomed a new FNG – Breadsticks.  We finished off with COT and prayed for Patience. It was an Honor to lead this group.

  • Respect is Hell and then the Clock Stops

    #TClaps to Hokey Pokey, Green Screen and Marlin: with PAX who’ve been at this mortal coil for longer than YHC, whose 57th BDay was yesterday.  Since his M has strongly urged YHC not to post in the gloom on the same day he does his slow weight training and since YHC has long ago figured out #MakingMHappyKeepsYHCHappy, YHC didn’t post on his BDay, so today was his BDay Q.  After his usual, crappy disclaimer, the PAX was off for a loop around the golfing parking lot to the Newman bandstand for

    COP1:

    • SSHs 57xIC (lots of mumblechatter: what’s they expect?)
    • Low Slow Squats 20xIC
    • Hill Billies 20xIC
    • Arm Circles 20xIC (one set forward, the other backwards

    Line up between the trees for an animal exposition: bear crawl to the first light, then 5 burpees, duck walk to the second, then 5 more burpees, inch worm to the third for another 5 burpees, gorilla hop to the fourth for 5 more burpees and crab walk to the fifth and last with yet another 5 burpees.

    Mosey to the soccer field, where with a little hiccup from Angie’s List the PAX was successfully able to split themselves into five groups.  Group One, Jump squats AMRAP; Group Two, merkins AMRAP; Group Three, Observations (like LBCs but holding the crunch for a three count, #TClaps for the Northshore PAX for introducing this to the Southshore) AMRAP; Group Four, pulses AMRAP; and Group Five, ten pullups on the soccer goal, five on each side.  Rinse and repeat.

    Mosey to the Audubon statue for an attempt at Dora.  While half the PAX was moseying around in front of the statue around the grass being waters, the other half was doing Dora’s work; flap-jack, etc..  Round One: 100 burpees; Round Two: 200 shoulder taps; Round Three was supposed to be 300 jump squats.  But YHC wasn’t too good at keeping track of time.  Even though Reluctant Yankee wasn’t around to #BustMyAss, YHC decided to cut Dora short so that the PAX could timely arrive at precisely 6:15 with not a second to spare.

    Thanks for letting this old guy lead.  It’ll be four years for him later this month, and he’s in better shape than he’s ever been in his life.  JV

  • We all need a substitute from time to time!

    With the Ragnar approaching and the ever friendly Waterpik willing to substitute the YHCs future Thursday Q, it only felt proper to fill an empty Q list on short notice.. YHC arose to a surprise text from a once regular posting Backdraft stating he was on the way.. He deserves many T 👏🏻👏🏻 for the commitment it takes to rise much earlier and embrace a 30 min commute to the AO for a beatdown with his F3 brethren who was part of the EH some 2 years ago at the Mothership. Now with all that said let’s get to it!!

    Warmup

    15 IC Windmills, 15 IC Toe Touches, 10 IC Good Mornings, 10 IC Smurf jacks, 15 IC Butt kicks and finished with Donkey kickoffs IC 5 count with 3 separate 5, 10 and 15 second holds in between. Q has found a new one he likes and intends to improve on moving forward..

    Thang

    Moseyed to the tunnel for BLIMPS. Completed series on the Southside then journeyed to the Northside for a R/R. Next up two men did LBCs while the lone amigo moseyed down to the flat and sprinted across then reversed backpedaling up the other with a flapjack back. Each man completed and then we did flutter kicks while each man cycled through a long suicide down and back up… Moseyed back to the Trailhead for the Stairway to 7 and finished up with 3 min of Mary consisting of Chillcut blank for a min hold, into Rosalitas 10IC, Hello Dollies 10IC and Abe Vigodas 10IC..

    Count, announce, COT

    YHC led us out with gratitude to the Sky Q!!

    Appreciate the opportunity to lead and see you guys at the next Gloom 👍🏻👊🏻✌🏻!!!

  • Dog Poop on the Levee

    20 strong PAX showed up on a damp, muggy Monday morning. Two showed up late. One eventually found the group by the levee while the other PAX ended up working out on his own. Audubon Park is one AO that you have a 10 percent chance of finding the group once the clock strikes past 5:30 a.m. Needless to say, at 5:30 a.m., YHC gave his standard disclaimer and off we went!!!

    Moseyed on Magazine Street towards those overpriced condos on Walnut by the levee. YHC found a well lit field and decided to do the warm ups there so the PAX can wake up all those affluent condo owners.

    Warm-ups in cadence

    Toe Touches x 10

    Windmills x 10

    SSHs x 20

    Self Love x 10

    Hill Billies x 20

    The Levee with Dog Poop

    Walked over to the levee. We did the following sets.

    Set 1

    Started at the base of the levee. After each exercise, each PAX ran up the levee and back down to the base. By the end of the first exercise, YHC saw Jingle Vader running towards us. He first ran all the way to the only Hill in New Orleans at the Fly to look for the PAX. Somehow, he ran along the levee from the Fly to where the PAX were. T-claps on finding the group in the middle of darkness. JV is the 10 percent YHC was referring earlier.

    • 10 Burpees OYO
    • 20 Lunges IC
    • 20 Imperial Walkers IC
    • 20 Merkins IC (slow version)
    • 20 Plankjacks IC
    • 20 Slow low Squats IC

    Few PAX recognized YHC was leading a modified BLIMPS workout in the middle of it.

    Set 2

    Started at the base of the levee. After each exercise, each PAX ran BACKWARDS up the levee and back down to the base.

    • 10 Burpees OYO
    • 20 Mountain Climbers IC
    • 20 Peter Parkers IC
    • 20 Parker Peters IC
    • 20 Shoulder Taps IC

    Set 3

    Started at the base of the levee. After each exercise, each PAX bear crawled up the levee and ran back down to the base. However, during the first round of bear crawl, a lot of mumblechatter about dog feces. YHC didn’t feel any while bear crawling but definitely caught a whiff of massive dog poop from Catahoulas, Great Dane, Mastiff, Saint Bernard, Ridgeback, and Chihuahua. YHC quickly called for modification from bear crawling to running up the levee for the remaining rounds of exercises. Many PAX showed signs of gratitude toward the Q for making the change.

    • 10 Burpees OYO
    • 20 Genuflex IC
    • 20 Jump Lunges OYO
    • 20 Jump Squats OYO

    Moseyed to the front of Audubon Zoo and did the following:

    • Curb Jumps x 20 IC
    • Slow Derkins x 20 IC
    • 6-inches Boxcutter x 15 IC
    • Little Holding Crunches x 20 IC
    • Dying Cockroach x 20 IC

    COT

    Moseyed back to the flag at 6:16 a.m with COT. Upon arriving at the flag, YHC realized Iron Horse from Tallahassee was there. He was late. He falls in the 90 percent category where it’s almost impossible to find the PAX after 5:30 a.m. However, he looked like he gave himself a great beatdown. We are happy to have Iron Horse back for the week. Thank You all again for the opportunity to lead. Always a pleasure to workout with my F3 brothers. SYITG.

    King Kong

  • Lone Rangers Need Not Apply

    teamwork (noun): work done by several associates with each doing a part but all subordinating personal prominence to the efficiency of the whole.

    Seven men showed up eager to build some muscle on Saturday.  YHC surfed the F3 site the day before for some fresh ideas and felt some sort of theme for the morning might help engage the PAX and keep the workout from being too blah, which YHC is occasionally guilty of when not adequately preparing a game plan.  After kicking around a few options, none of which could top The Hamilton throwdown, YHC decided on a refresher of the teamwork concept that helps fuel the impact of F3 and other group/partner workouts.  We may all get numb to hearing about “pushing each other” or “iron sharpens iron” so the plan for the day would strive to hone in on why team building, team leadership, and working as a team are all proven ingredients for success.  The other, “hidden” agenda for the morning included trying to squeeze in as much sweat provoking stuff to help burn off all the bacon and beer that several of us indulged on the week before at HFTC.  After the disclaimer, reading of the teamwork definition from Merriam-Webster, and a rundown of what would be in store, some of which may seem corny but “bear with me”, here’s what we did:

    Warmup – Short Capri Lap down Lelong Dr with some butt kicks, backpedaling, bear crawling, and high knees to get the juices flowing.  Then a COP on the Museum steps where YHC shared some Google findings….T-E-A-M….Together Everyone Achieves More…so we got loose with some T-E-A-M exercises, Travoltas, Elbow Plank w/leg lifts, Arm Circles, and Mountain Climbers.  Before departing for our next stop, YHC asked the PAX to start thinking of one person who stands out to them as an inspirational leader and we’d discuss more once at the next stop.   

    Thang #1 – Mosey towards the block pile with a pit stop half way for planking to wait for the six followed by merkins on the curb.  From here, we continued with a mosey to the green building, aka train shed, for the Da Parish Special aka “Get To Know Your PAX Wall Sit” while discussing some admirable leaders…cause every good team tends to have a good leader.  Piranha started us off and set the bar high with a lengthy yet awesome explanation of his pic.  From there we all had to up our game and give more than 3-4 words answers.  YHC can’t recall all of the names mentioned but does remember George Washington, Mother Theresa?, Mark Twain?, Coach Ed Orgeron, Yoda?, and a boss at work.  This took a while but was well time spent….YHC caught a whiff of piss and vinegar after from some of the PAX.

    Thang #2 – Short Mosey to the block pile to heckle The Mothership PAX and grab a coupon.  We lined up along the prison bars aka Tool Wall for our next circuit.  YHC found the Diego circuit on the F3 site and thought it would be a good partner workout since helps push each other and keeps PAX accountable.  Diego is like Dora, but tougher and longer.  YHC warned this would take a while but assured the PAX it would be worth it.  We did these one round at a time, planking for the six, and opted to mix it up by going “swinger style” with new partner each circuit in an effort to further mesh the team.
    Round One – 100 Merkins w/PAX #2 running to other prison bars for calf raises x20

    Round Two – 150 Overhead Block Press w/PAX #2 running for hip slappers x20

    Round Three – 200 LBC w/PAX #2 running for monkey humpers x20

    …breather and corny motivational quote from Google, “All progress takes place outside of your comfort zone” 

    Round Four – 250 Block Curls w/PAX #2 running for calf raises x20

    Round Five – 300 Squats w/ or w/o block w/PAX #2 running for hip slappers x20

    Note – proud to say the PAX dug deep and pushed through this, helping other PAX finish as needed.  Some good joking and F2 was in the air throughout.  Some motivational phrases were attempted in a Coach O voice but might have lacked the firepower he packs.  

    No time left for the last few things on the weinke so after depositing the blocks, we headed back to the flag.  One last quote found on the interwebs, “If you want to lift yourself up, lift up someone else” – Booker T. Washington

    COT to seal the deal.  The Muscleship needs some Q’s in coming weeks so if you’re reading this, please consider stepping up.  T-claps to the PAX for posting and pushing each other to get stronger.  It’s always an honor to lead. 

    Tool   

  • Lightening don’t strike twice. Please.

    YCH needed no alarm early Friday. Sky Q took care of that with a pretty spectacular lightening storm that got cranked up around 4:50. I have yet to miss a workout due to weather but I do have a decent amount of mouths to feed so I reached out to Yankee. Yankee let me know he generally sits out the lightening workout but he had a guy in from Chicago and he felt he couldn’t say no. Not wanting any electrocutions on my watch I tapped out a quick message about not judging anyone for sitting out due to lightning. As it turns out storm blew through and was completely done by 5:15 or so. So 23 PAX assembled at St. Charles and Audubon Park. After a quick disclaimer, we were off.

    Warm ups at Palm Circle

    • SSHX20
    • Arm Circles forward and reverse X10 each
    • WMX20
    • PPX20
    • MCX20
    • PPX20

    Mosey to Wolfpack Hill then on to Wolfpack Mountian.

    After warmups we headed to the rarely visited Wolfpack Hill. 2 lines at the base. Indian up. Indian down.At the base of Wolfpack Mountain, you guessed it, 2 lines/ Indian up to the top.

    The Dora Thang Up top

    • Partner up.
    • 1st round 60 burpees. Partner runs to opposite end of garage and back.
    • 2nd round 120 plank jacks, partner runs.
    • 3rd round 240 LBC’s, partner runs.
    • Plank and wait for 6. Inspired by Fracsac I burpeed and waited for 6. Much respect.

    Stairs to the benches

    • Grab a bench.
    • RLSUX20
    • DipsX20
    • LLSUX20
    • DipsX20

    Mosey back to the flag

    We arrive 3 minutes early so Mahatma leads the group in a circle of merks. 10 is the count, 5 is the start from the man next to you. After that with time to burn I offer up more merks. 10 in cadence quickly changed to 15 cause they just feel so damn good.

    We wrap up with COT count off, name o rama, announcements, prayers.

    I am very grateful for the opportunity to lead twice in one week!

    (Also after the beatdown I let everyone on mumblechatter know that because I had shown up i rwas recanting my “no judgement” position to one of full and total judgement.

  • Ragnar Ready

    Mother Nature cooperated for our weekly appearance at the Milestone Marsh at 0500. Rain was in the forecast, but today, we must have been livin’ right because all was dry (except the streets). Yes, it was very gloomy and damp, but for F3 Northshore, our best work is always done in the gloom.

    With the much awaited and anticipated Ragnar Relay less than a week away, Bushwacker and his men are continuing preparations before departing for the Atlanta area at the end of the week. Best of luck, guys! I know you will make us proud.

    Warmarama

    SSH, Imperial Walkers, Toe Touches, Arm Circles, all IC x 15.

    Thang

    Mosey down Marigny St. to the Lakefront. At each intersection, the PAX stopped to do some exercises. To name a few: Flutter Kicks, Hello Dollies, Imperial Walker Squats, Groiners, Burpos, Al Gore’s, Jumpsquats, Calf Raises, Leg Raises, Merkins (start at 10, ascend by 5 @ each intersection).

    The PAX then headed over to Rips for some up and overs, while the men on the ground did some Rocky Balboa’s, Jump overs, SSHs.

    Mosey back to the Marsh just in time to close out w/ count off, Namorama, COT and thanks to Steve for praying us out.

    Thanks, guys, for committing to post even though the forecast looked bleak as late as last night. Thanks for letting me lead you today as you prepare for the Ragnar.

  • Let’s Grow This Thing!

    So, when YHC arrived at the Mothership he was wondering how many PAX would show up as the Northshore was hosting their Convergence and 3 yr. anniversary.  Congrats Northshore PAX!  Happy to hear there was a strong contingent of Southshore PAX to help you celebrate.  With that, I was quite surprised to see 10+ PAX upon my arrival at the Flag.  This quickly grew to 20+ PAX.  Many new faces amongst the group.  As I said the disclaimer, I asked if there were any new guys to F3.  Four men yelled out. Nice job PAX on the EHing.  And we are off!

    Mosey to Great Lawn for Warm Up:

    Line up in single line.  All exercises into Q yells Halt

    • Walking Soldiers
    • High Knees
    • Butt Kicks
    • Carioca
    • Defensive Slides

    Circle up for additional warm-up:

    • Forward Arm Circles I/C X20
    • Reverse Arm Circles I/C X20
    • Imperial Walkers I/C X20

    Mosey to Blocks for:

    Block Work-Out

    • Curls I/C X20
    • Military Presses I/C X20
    • Rows I/C X20
    • Alternating Merkins with one hand on Block I/C X20
    • Chest Press on Six I/C X20
    • Flutter Kicks Holding Block Up I/C X20

    Indian Run to Practice Track for Dirty McDeuce

    1st Set

    • Merkins
    • Monkey Humpers
    • Crunchy Frogs  

    1 Lap around the track

    2nd Set

    • Diamond Merkins
    • Jump Squats
    • Hello Dollys

    1 Lap around the track

    3rd Set

    • Staggered Right Merkins (Right Foot over Left Foot, Thanks Peppah!)
    • Lunges
    • Real Freddie Mercurys

    1 Lap around the track

    4th Set

    • Staggered Left Merkins (Left Foot over Right Foot)
    • Copperhead Squats
    • LBC’s

    1 Lap around the track

    All of the above exercises done in I/C X12

    Mosey Back to Peristyle for short series of stretches

    Count-off, Name-o-rama (4 FNG’s Baloo for Jungle Book Character, Dancing Queen because he tried to name himself and he’s a swing dancer, swinger?, UnBelizeable because he is from Belize and is 60+ and killed the workout, Gideon because birth name is Ben Bible, need I say more), Announcements and Prayer

    Thanks for the honor of letting me lead.  As I looked around the CoT, YHC saw many new faces not just FNG’s.  This is a testament to all the PAX who are sharing this gift called F3. 

    LET’S GROW THIS THING!